A Little Bit of Running and A Lot of Bit of Working
THE SCENE: It was dry and gloomy
F3 WELCOME & DISCLAIMER
All was given
WARM-O-RAMA:
- SSH IC x 20
- IW IC x 20 in a clockwise fashion
- Windmills IC x 20 (10 forward and 10 backward)
Find a partner. 1 of the partners grabs a CMU and let’s mosey to the skate park (in the dark)
THA-THANG:
Put CMU down and everyone follow YHC around the skate park in a rectangular fashion
- Go left – high knees to the end (short edge)
- Go straight – bear crawl (long edge)
- Go right – butt kickers (short edge)
- Go straight – crab walk (long edge)
Partner Work Part 1
- P1: run straight to near the end of the skate park and do 5 box jumps and run back
- P2: circuit of the following:
- 100 CMU Curls
- 200 CMU Squats
- 300 Overhead Presses
Mosey to the rugby field (other partner carries CMU on the way)
Partner Work Part 2
- P1: mosey roughly halfway [due to police tape] (Four Eyes said it was 43 yards! lol!) and do 5 groiners, then mosey back and do 5 groiners
- P2: mosey with P1 halfway and back while carrying the CMU overhead
- Alternate each time until each partner does this 5 times
There was more planned but we ran out of time so we moseyed back to the parking lot
MARY:
- American Hammers with CMU IC x10
- Flutter Kicks with CMU overhead IC x 20
- Hello Dollys with CMU overhead IC x 20
COUNT-OFF & NAME-O-RAMA
6 PAX (0 FNGs) Moth Balls, Jailbait, Orange Julius, Teacher’s Pet, Four Eyes, Rabbit (QIC)
CIRCLE OF TRUST/BOM:
Proverbs Chapter 16 talks a lot about Leadership and YHC shared 9 characteristics of a good, Godly leader based on a recently read article based on Proverbs Chapter 16
- Seek’s God’s direction
- Is modest, not arrogant
- Is a peacemaker
- Is fair and just
- Surrounds himself with honest, trustworthy counselors and listens to them
- Is a good learner
- Is humble
- Is sensible and kind
- Is slow to anger
Read Proverbs 16 and look for opportunities to be a better leader at home with your M, 2.0s, at work and wherever you have opportunity to lead.
MOLESKIN:
Prayers for the house in Four Eyes neighborhood that their work would like to purchase, for Jailbait’s pregnant M, endocrinologist friend of Orange Julius’ in Tupleo MS just passed away – prayers for his family and for the community who has a need for someone to step in and fill the gap, Shoestring’s health, Cowbell’s job search
CMUs always make everything tougher – YHC needs more CMU in my life!
The PAX dominated the CMU workout! Very impressed with the hard work in YHC’s VQ at the Sandlot
There was a welcome nice breeze that came in during Mary – everyone was very thankful for that!
ANNOUNCEMENTS:
GrowRuck 12 September 21-23 – it’s coming sooner than you think, train and prepare!
